Powerlifting Journal: December 2021 - New Environment & Tackling Deficiencies
Weak glutes, earplugs, tempo deadlifts, and food poisoning...
The following is a powerlifting article for OMD Journal. None of this is health, nutrition, training advice.
Find the archive of companies and people explored here.
December 2021 Highlight
Training Period:
November 28 to December 31
Training Highlights:
Squat: 385lbs x 2 reps / 360 x 4 reps
Bench Press: 255lbs x 3 reps
Conventional Deadlift for 300 Tempo: 420lbs x 2 rep
Over Head Press (OHP): 115lbs x 7 reps
Chin ups: 45lbs x 5 reps
Bodyweight Pull-ups = 601 total reps in month
Daily average steps: ~9,132 steps
Nutrition Highlights:
Daily average fast: ~16.5hrs
Daily average calories burned: ~2,675kcal
Alcohol consumption: ~2.2L of beer
Bodyweight (random day): 68kg
Recovery Highlights:
Daily average sleep time: ~6h 48m
Reflections are divided into the following:
Training
Nutrition
Recovery
The long-term goal for training from the inaugural October Journal is attached at the bottom if you’d like a refresher on what the point of all this is.
Training
Period Covered:
November 28 to December 31
December Training Schedule:
Sunday - Cardio/Pull
Monday - Day 1
Competition Squat; top set of 2 @ RPE 8; ~6 work sets
Close Grip Bench; top set of 5 @ RPE 9; ~5 work sets
Single-leg RDL; 3x10 @ RPE 8 max
Tuesday - Cardio/Pull
Wednesday - Day 2
Front Squat; top set of 4 @ RPE 9; ~4 work sets
Competition Bench; top set of 3 @ RPE 9; ~6 work sets
OHP; 3x 6-10 @ RPE 8 max
Reverse Lunge; 3x 6-10 @ RPE 8 max
Thursday - Day 3
Conventional Deadlift 300 Tempo; top set of 2 @ RPE 9; ~6 work sets
Feet-up Bench; top set of 5 @ RPE 9; ~5 work sets
Monster walks; 3x15
Weighted Chin ups; 3x5; Russian soldier protocol
Friday - Cardio/Pull
Saturday - Day 4
Competition Squat; top set of 4 @ RPE 8; ~5 work sets
Paused (2-sec) Bench; top set of 4 @ RPE 9; ~5 work sets
OHP; 3x 6-10 @ RPE 8 max